The Open is completely in the books now. Wherever your standing is now, is it. For those of you that have done the Open before, see if you improved from last year. For those that participated for the first time, you will be able to see how many thousand places you move up in the next year. It’s fun to see progress! And sometimes it’s nice to see just hanging on!

Next week we will be closed on Thursday and Friday for Thanksgiving. We will have our regular Open gym on Saturday if you want to bring all of your visiting family members to see what you do to stay in such good shape. Bring them along to “Share the Pain”.

MONDAY 11-18-19
”Ricky”
AMRAP in 20:00
10 Pull-ups
5 DB/KB Deadlifts (70,50)
8 Push Press (135,95)

TUESDAY 11-19-19
Strength WOD: Shoulder Press
then:
For time:
21-15-9
Push Jerks (135,95)
Squat Cleans (135,95)

WEDNESDAY 11-20-19
”Kelly” or “Baby Kelly”
5 (or 3) rounds for time:
400 meter Run
30 Box Jumps (24,20)
30 Wall Balls (20,14)

THURSDAY 11-21-19
Strength WOD: Back Squats
then:
For time: 
21-15-9
Front Squats (135,95)
Push-ups
Chest-2-Bar Pull-ups 

FRIDAY 11-22-19
4 rounds for time:
2 Rope Climbs
100’ Sprint
4 Squat Cleans (225,155)
100’ Sprint

SATURDAY 11-23-19
Open Gym from 8-10 am



	


	
	
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